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Turn-Focused Warmup
Ryan Woodruff, Lynchburg YMCA SCY We started practice this way to bring more focus to our walls.
View ArticleShort But High Intensity Free Set
Coach Gwynn Harrison, Bridgewater College We did this set in a 25m pool, so note send offs and goals. 6 x 250 (broken into): 75 – on 1:15 4 dolphin kicks off first wall, 6 on 2nd, 8 on 3rd 75 on :55 –...
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“Golden Race” 100s
Coach Ryan Woodruff, Lynchburg YMCA You may have heard about the Golden Race that debuted at the World Cup meet in Budapest recently. The race pitted the winners of the individual 100s against each...
View ArticleQuality Freestyle Set with Coach Gwynn Harrison
Coach Gwynn Harrison, Bridgewater College We did this set in a 25m pool, so note send-offs and goals. 5 x 500 (broken into): 175 – within 10 seconds of goal 200 time in yards… 25 Easy 75 – 3+ seconds...
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Freestyle for 11-12s
Coach Ila Nathanson, Arlington Muskies Swim Team, Arlington Heights, IL
View ArticleIM Set Geared Toward the Freestyle Leg
Coach Gwynn Harrison, Bridgewater College 25m pool 4 x 500 (broken into) 75 Fly…..25 Back (on 1:45) 75 Back…25 Breast (on 1:45) 75 Breast…25 Free (on 1:50) ***Work good turns, fast exchanges. The 75s...
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30 x ? @1:00
Ryan Woodruff, Lynchburg YMCA SCY For this set, we divided the group into swimmers with more of a distance focus and other who are more sprint/stroke-focused. The set provided a good challenge and...
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Choose Your Challenge
Ryan Woodruff, Lynchburg YMCA SCY Did this one for a set that allowed swimmers of varying abilities flexibility to choose their level of difficulty. Kept everyone on the same interval. This works best...
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Resisted Sprints and Low Cycle Count
Ryan Woodruff, Lynchburg YMCA SCY I liked this set that combined some resisted sprints followed immediately by some speed-controlled low cycle count work. On the 3rd 25 with the bucket (1-gallon...
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IM Transitions and Descend
Ryan Woodruff, Lynchburg YMCA SCY We had a very full pool for this workout , with many of our collegiate swimmers home for the holidays. This set allowed us to get in some work that works for...
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Many 150s and a Surprise Challenge!
Ryan Woodruff, Lynchburg YMCA We did this set in a 25m pool with an eye toward our 200 free best times in SCY. The goal on all the 150s (in meters!) is to be faster than our best SCY 200 free times....
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IM Set in SCM
Ryan Woodruff, Lynchburg YMCA We did this set in a 25m pool. Swimmers on this interval had best times range from 1:51-2:00 in the 200 yard IM. They got 3-5 seconds rest on the 150s and were getting...
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The D Free Pain Funnel
Ryan Woodruff, Lynchburg YMCA SCY Progress through the sets 1 through 6 in order with the extra :30 rest after each set. The interval pattern in this set is suitable for an athlete with a threshold...
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Broken/Not Broken 200s
Ryan Woodruff, Lynchburg YMCA We finished out the year with a little partner work and some broken and not broken (straight) 200s off the blocks. We had some excellent results. Excited about what we...
View ArticleEnd-of-year reflections on coaching
Ryan Woodruff, Lynchburg YMCA A few coaching-related reflections at the end of the year that I thought might be helpful to share. Keep in touch with your colleagues and elders in the sport. Especially...
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Efficiency Set
Ryan Woodruff, Lynchburg YMCA SCY 25 OTB Fast = off the blocks, line up the first turn correctly 50 GOLF = count cycles, get time and add the two together. Aim for a low score. 75 = low cycle count on...
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Butterfly 125s for Friday Fly Day
Ryan Woodruff, Lynchburg YMCA We did this one in a 25m pool. Interval gave :15-:30 rest.
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Free Double-Down Set
Ryan Woodruff, Lynchburg YMCA SCM. We aimed to hit a range of speeds and improve our self-awareness of our pacing.
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